11TH-17TH MARCH

MON
TUE
WED
THU
FRI
SAT
SUN

Monday

Breakfast

 

OVERNIGHT VANILLA OATS

SERVES 1
INGREDIENTS
  • 1 banana
  • 1 cup of coconut yoghurt
  • Sprinkle of cinnamon
  • 1/2 a cup of oats
  • 1 scoop of vanilla or choc protein
  • 2 chopped walnuts to top
METHOD
Combine half the yoghurt, oats, cinnamon & protein together. Add oats into container, top with coconut yoghurt, sliced banana then repeat with oats. Sprinkle with walnuts and keep in an airtight container in the fridge overnight.

Lunch

 

HONEY PUMPKIN SALMON SALAD

SERVES 2

INGREDIENTS 

    • 2 x 150g of salmon
    • 4 wedges of pumpkin
    • 1 bunch of broccolini 
    • Handful of green beans
    • 2 cups of rocket/spinach leaves
    • 1/2 a chopped avo
    • Sprinkle of curry powder
    • Salt + pepper
    • 2 tablespoons of fresh parsley/ mint
    • Coyo coconut yoghurt to top
    HONEY DRESSING
    • 1 teaspoon of dijon mustard
    • 1 tablespoon of olive oil
    • Good squeeze of lemon juice
    • 1 tablespoon of honey
    • Sprinkle of chilli powder (optional) 
    METHOD
    Preheat oven to 180 degrees & place pumpkin on lined baking tray. Drizzle with olive oil, season well with salt & pepper. Bake for 20 minutes or until soft. Heat a non stick fry pan with a little olive oil. Saute broccolini & beans for a few minutes. Season with salt, pepper & a sprinkle of curry powder. Set aside. Fry salmon fillets in olive oil with a good squeeze of lemon juice, drizzle of honey & season well with salt & pepper. Cook for 3-4 minutes on each side with lid on if possible. Whisk together honey dressing ingredients in a bowl.
    Combine green leaves, baked pumpkin, sauteed greens, avo, fresh herbs & fried salmon together in a bowl. Drizzle with dressing & top with coconut yogurt. Enjoy!

    Dinner

    ​LOADED VEGGIE STIRFRY 

    SERVES 2
    INGREDIENTS 
    300g of beef or chicken mince
    1 bok choy chopped 
    1 Pak Choy chopped or broccolini 
    1 sliced zucchini 
    1 sliced carrot
    5 chopped mushrooms 
    1 tablespoon of grated ginger 
    1 tablespoon of grated onion 
    1 tablespoon of chopped cashews or macadamia 
    2 cups of pre baked pumpkin 
    1 tablespoon of Mingle satay seasoning or curry paste 
    METHOD
    Stir fry onion & garlic in a little olive oil for 3 mins. Throw in mince and brown. Remove from pan. Stir fry veggies with a little olive oil & a dash of water. Season with Mingle satay sauce, tamari & salt. Thow mince back into pan as well as pre baked pumpkin. Season again with a little tamari & Top with nuts. YUM!  

    SIGNATURE WORKOUT

    Tuesday

    Breakfast

    AUTUMN FRITTATA

    SERVES 4
    INGREDIENTS
    • 6 eggs
    • 1/4 of a cup of almond milk
    • 2 dollops of coconut or green yogurt 
    • 1 cup of chopped pumpkin
    • 1 cup of chopped sweet potato
    • 1 red capsicum sliced
    • 1/2 a onion chopped 
    • 2 x 150g salmon fillets 
    • 1 cup of cherry tomatoes
    • Pepper and salt
    • Sprinkle of Mexican spice 
    • 1 tablespoon of chopped dill
    • 3 stalks of asparagus
    METHOD
    Preheat oven to 200 degrees. Line a baking tray with baking paper, place chopped pumpkin, sweet potato, capsicum, tomatoes, onion and salmon, drizzle with olive oil, season with salt & pepper and a good squeeze of lemon. Bake for about 20 mins until crispy and salmon is cooked to your liking. In a bowl whisk together eggs, almond milk, yogurt, Mexican spice, dill, salt and pepper. Bring oven temperature down to 180 degrees. Gently fold through roasted veggies and flaked salmon into egg mixture and combine. Pour into a lined caked tin, top with asparagus and bake in oven for about 45 minutes or until crispy and cooked through.

    Lunch

     

    LEFTOVERS

    To save time, we always advise to cook double the amount at dinner the night before so lunch is sorted. Keep in an airtight container & grab & go in the morning on your way to work!

    Dinner

     

    MISO SALMON TERIYAKI STIR FRY

    SERVES 2
    INGREDIENTS
    • 2 teaspoons of miso
    • 2 x 150g salmon chopped into cubes (you could also use firm tofu)
    • 2 cloves of minced garlic
    • 2 teaspoons of honey
    • 1 teaspoon of curry powder 
    • Thumb size knob of grated ginger
    • Good squeeze of lemon
    • 4 tablespoons of tamari
    • 1/2 finely chopped onion 
    • 1 teaspoon of chilli paste or fresh chilli (optional)
    • 2 cups of chopped mushrooms
    • 2 cups of chopped broccoli
    • 2 tablespoons of cashews 
    • 1 bunch of asparagus 
    • 2 tablespoons of coriander 
     METHOD
    In a small bowl combine miso, tamari, honey, grated ginger, lemon juice, chilli paste & salt + pepper. Saute onion, garlic, chilli & curry powder in coconut oil for 2 minutes. Add veggies & pour in 1/4 of the miso sauce, saute until a little brown & crispy. Remove from the pan. Saute salmon in a little coconut oil & the rest of the miso sauce for 2 mins then place a lid on top. Add veggies, cashews, coriander back into the pan & drizzle with tamari & lemon juice. Saute for 2 minutes then serve immediately! YUMMO!

    STRENGTH – GLUTES & ABS

    Wednesday

    Breakfast

    XPRESS YOURSELF SMOOTHIE

    SERVES 1

    INGREDIENTS 

    • 1 cup of almond milk
    • 1 frozen banana
    • Shot of coffee
    • 1 fresh date
    • 1 tablespoon of cacao powder
    • 1 teaspoon of almond spread
    • 3 ice cubes

    METHOD

    Combine all ingredients in a blender and blend until smooth.

    Lunch

     

    LEFTOVERS

    To save time, we always advise to cook double the amount at dinner the night before so lunch is sorted. Keep in an airtight container & grab & go in the morning on your way to work!

    Dinner

    MISO MACADAMIA CHICKEN

    SERVES 2
    INGREDIENTS
    MARINADE
    • 2 tablespoons of tamari
    • Sprinkle of ginger
    • Sprinkle of curry powder
    • 1 teaspoon of chilli paste (optional)
    • 1 tablespoon of macadamia spread or almond spread
    • 1 tablespoon of honey or maple syrup
    • 1 tablespoon of olive or coconut oil
    • 2 tablespoons of chopped coriander
    • 4 chicken legs or 300g of chicken thigh or tofu
    • 1 bunch of broccolini
    • 1 sliced zucchini
    • 1 medium sliced eggplant
    • Sprinkle of sunflower seeds & sesame seeds (optional)
    METHOD
    Preheat oven to 180 degrees. Combine marinade ingredients together. Place protein of choice and sliced veggies on a lined baking tray and drizzle with marinade. Sprinkle with seeds & bake for about 30 minutes or until chicken is cooked through.

    RUN DAY

    30 MIN WALK OR IF YOU ARE UP FOR A JOG, HERE ARE THREE OPTIONS TO SUIT EVERYONES FITNESS LEVELS –

    STARTING OUT – 30 second jog, 1 min walk. Repeat this cycle for for 12 minutes.

    INTERMEDIATE – 4km jog

    AVID RUNNER – 7km jog under 35 mins

    Thursday

    Breakfast

    ​POACHIES EGGS W. FRITTERS & SMOKED SALMON 

    SERVES 2
    INGREDIENTS
    • 1 handful of chopped baby spinach
    • 1 grated zucchini (water squeezed out)
    • 1/4 cup of GF self raising flour
    • Sprinkle of curry powder
    • 2 eggs
    • Dash of almond milk
    • Salt & pepper
    • 1 tablespoon of chopped feta (optional)
    • 2 poached eggs
    • 4 slices of smoked salmon
    • 1/2 a mashed avo
    METHOD
    Combine all fritter ingredients in a bowl. Heat a non stick fry pan with a little olive oil, spoon fritter ingredients one at a time into pan. Pan fry fritters for 2-3 minutes each side or until crispy. Heat a saucepan with water and bring to the boil. Add 3 tablespoons of white vinegar to the saucepan. Reduce heat & swirl water with a spoon. Crack eggs, one at a time into the saucepan. Cook for 3 minutes & remove from pan. Repeat with remaining eggs. Serve fritters with poached eggs, smoked salmon & smashed avo – YUMMO!

     

    Lunch

     

    SWEET POTATO PUMKIN MINI LOAVES

    SERVES 6
    INGREDIENTS
      • 1 1/2 cups of GF self raising flour
      • 2 cups of baked chopped pumpkin & sweet potato
      • 1 grated zucchini
      • Sprinkle of curry powder
      • Salt & pepper
      • 1 cup of baby spinach leaves
      • Sprinkle of goats cheese, feta or coconut yoghurt to top
      METHOD
      Preheat oven to 180 degrees. Combine all ingredients in a mixing bowl. Butter your tin (either a mini loaf tin or bread tin will work.) Pour mixture into the tin, top with cheese or coco yogurt & bake for 20-25 minutes or until a little brown on top & crispy.  

      Dinner

      ​LETTUCE BURGERS WITH SWEET POTATO CHIPPIES

      SERVES 2
      INGREDIENTS 

      300g of beef mince (could also use chicken)

      1/2 an Iceberg lettuce portioned into leaves (use as the bun)
      1 grated carrot
      1 chopped mango
      1 chopped avo
      Good squeeze of lemon
      Sprinkle of mexican Mingle 
      1 large sweet potato chopped into chip size 
      METHOD
      Preheat oven to 200 degrees. Place sweet potato chips onto a lined baking tray, drizzle with olive oil, season with Mingle, salt, pepper & whack in the oven for about 20 minutes or until a little crispy. Meanwhile, roll mingle into golf ball size. Heat fry pan with some olive oil, salt the pan. Cook meat patties for 3 mins each side or until cooked through. Season well with Mingle & salt on both sides. To make salsa, combine chopped mango, avo, lemon juice, salt together in a bowl. To make your burger, place meat pattie on lettuce, top with salsa, grated carrot & a good drizzle of olive oil. Serve with chips. YUM!

      STRENGTH – GLUTES FOCUSED WITH A SIDE OF ABS

       

      V

      Friday

      Breakfast

      BERRY GOOD SMOOTHIE

      SERVES 1

      INGREDIENTS

      • ½ cup of berries
      • ½ frozen banana
      • 1 cup of almond milk
      • 1 scoop of vanilla collagen
      • Pinch of salt
      • 1 teaspoon of almond spread
      • 3 ice cubes

      METHOD

      Combine all ingredients in a blender and blend until smooth.

       

        Lunch

         

        LEFTOVERS

        To save time, we always advise to cook double the amount at dinner the night before so lunch is sorted. Keep in an airtight container & grab & go in the morning on your way to work!

        Dinner

        MIA’S FAVE VEGO PASTA

        SERVES 2
        INGREDIENTS
        • 1 eggplant chopped into cubes
        • 1/3 cup of cooked peas
        • 1/2 a grated onion
        • 1 clove of garlic (optional)
        • 2 serves of GF pasta
        • 1 cup of chopped mushrooms
        • 2 dollops of Coyo coconut yoghurt to serve
        • Chopped fresh parsely
        • 1 cup of bone broth or stock of your choice
        • 1 can of tomatoes
        • Sprinkle of mixed herbs
        • Dash of tamari
        • Sprinkle of chilli
        • Salt & pepper
        • Olive oil

        METHOD

        Preheat oven to 180 degrees & line a baking tray with baking paper. Place eggplant on baking tray, season with salt, pepper & a good drizzle of olive oil. Bake foe 15-20 minutes until soft. 

        Saute onion & garlic in olive oil for 2 minutes on medium heat. Add in mushrooms & peas. Add half a cup of stock & reduce heat. Simmer for a few minutes. Add tomatoes, eggplant, chilli, parsely, mixed herb seasoning & a dash of tamari. Season well with salt & pepper. Add some more stock if needed, simmer for 10 minutes while you cook pasta. 

        Serve pasta with sauce & a big dollop of coconut yoghurt, fresh parsely & chilli! 

        YUM.

        CORE BURNER 

        Saturday

        Breakfast

         

        BLUEBERRY ALMOND OVERNIGHT OATS

        INGREDIENTS 
        1/2 a cup of oats
        1 cup of almond milk
        1 cup of blueberries
        1 teaspoon of almond spread 
        Drizzle of maple syrup
        1 tablespoon of vanilla collagen powder (optional)
        METHOD
        Combine ingredients & store in an airtight container. Top with fresh berries & yoghurt in the morning.

        Lunch

         

        LEFTOVERS

        To save time, we always advise to cook double the amount at dinner the night before so lunch is sorted. Keep in an airtight container & grab & go in the morning on your way to work!

        Dinner

        MEXICAN CHICKEN WITH SWEET POTATO CHIPS 

         SERVES 2
        INGREDIENTS
        250g of chopped chicken thigh
        1/2 a finely chopped capsicum
        1/4 of a finely chopped onion
        1/2 a cup of finely chopped mushrooms 
        Sprinkle of Mingle mexican spice
        1 tablespoon of tomato sauce 
        1 sliced large sweet potato (cut into chips)
        1/2 an avo 
        1 tablespoon of coconut yoghurt to top
        Salt & pepper
        METHOD
        Preheat oven to 180 degrees. Place sweet potato chips on lined baking tray, sprinkle with mexican spice, olive oil & salt & pepper. Bake for 15 mins or until chips are crispy. Meanwhile, in a non stick fry pan saute chicken, onion, capsicum, mushrooms in olive oil for a few mins. Season well with mexican spice, tomato sauce, salt & pepper. Once chicken is cooked set aside. Mash avo with a squeeze of lemon, salt & pepper. Serve chips with chicken, avo & coconut yoghurt. YUMMO! 

         

        RUN DAY

        30 MIN WALK OR IF YOU ARE UP FOR A JOG, HERE ARE THREE OPTIONS TO SUIT EVERYONES FITNESS LEVELS –

        STARTING OUT – 30 second jog, 1 min walk. Repeat this cycle for for 15 minutes.

        INTERMEDIATE – 3km jog

        AVID RUNNER – 8km jog under 28 mins

         

        Sunday

        Breakfast

         STICKY DATE PANCAKES 

        INGREDIENTS 
        • 1/2 cup of GF self raising flour 
        • 5 chopped fresh pitted dates 
        • Dash of vanilla extract 
        • Sprinkle of cinnamon 
        • Dash of almond milk
        • 2 tablespoons cup of melted coconut oil or olive oil 
        • Good pinch of salt 
        • 2 tablespoons of maple syrup 
        • banana to serve  
        SAUCE 
        • 1 tablespoon of almond spread
        • 1 teaspoon of maple syrup 
        • Pinch of salt 
        • Dash of vanilla extract 
        • 1 teaspoon of melted coconut oil 
        METHOD 
        Place dates in a small saucepan and top with a little water. Cook on low heat for about 5 minutes or until dates are soft and falling apart. Place all ingredients (including dates) in a mixing bowl and combine. Heat a non-stick fry pan on medium heat and cook pancakes in small batches for about 3 minutes on one side or until bubbles start to form, then flip and repeat with remaining batter. While the last pancake is cooking, throw in a sliced banana and pan fry for a few minutes each side until a little brown and crispy. To make the sauce, place all ingredients in a small saucepan and stir over low heat until dissolved. Poor over pancakes and fried banana – YUMMO! 

        Lunch

        LEFTOVERS

        To save time, we always advise to cook double the amount at dinner the night before so lunch is sorted. Keep in an airtight container & grab & go in the morning on your way to work!

        Dinner

        CHICKEN SATAY CUPS 

        SERVES 2
        INGREDIENTS

        NGREDIENTS 

        • 6 iceberg lettuce cups
        • 1 cup of brown rice or 2 rice cups
        • 300g of finely sliced chicken thigh
        • 1/2 chopped onion
        • 1 clove of crushed garlic
        • 1 small knob of ginger (optional) 
        • 1 grated carrot
        • 1 finely chopped zucchini
        • Drizzle of tamari/soy sauce
        • 5 chopped cashews to top (optional) 

        PEANUT SAUCE 

        • 2 tablespoons of peanut butter
        • 1 teaspoon of Tamari/ soy sauce
        • 1 clove garlic, crushed
        • 1 teaspoon of chilli paste (optional)
        • 1-2 tablespoons warm water, (if needed)
        • 1 tablespoon of honey
        • A good squeeze of fresh lime juice

         METHOD

        Cook brown rice either on the stove or microwave depending on packet directions. Peel 6 sheets of iceberg lettuce and double over to form three lettuce cups. Heat a fry pan with aa dash of olive oil and lightly sauté, garlic, onion, ginger and chilli (optional) for 2-3 minutes. Then add chicken and veggies and stirfry until chicken is cooked through. Season with salt, pepper and a drizzle of tamari. To make dipping sauce whisk all ingredients listed above in a saucepan for about 2-3 minutes, add 2 tablespoons of warm water if needed. Place brown rice in lettuce cup and top with chicken mixture and peanut sauce. YUM!